Posts in Salads
Go-To Dressing

Prep Time

5 minutes

Ingredients

Equal parts (e.g. 2 tbsp each):

  • Good olive oil

  • White balsamic vinegar

  • Lemon

Variations:

  • Sub Dijon mustard for lemon

  • Add 1-2 tsp turmeric

  • Add 1 clove minced fresh garlic

  • Add1 tsp good-quality honey

  • Sub apple cider vinegar for white balsamic vinegar

Salt and pepper to taste.

Directions

  1. Whisk ingredients together. Add salt and pepper to taste.

Notes

Easiest dressing ever! Use it on green salads, roasted veggies, quinoa salads, baked potatoes and as a dip for raw veggies. There are so many variations on how to make it that you cannot and will not get bored. Time to throw out any store bought dressings that have unpronounceable ingredients now!

Credit

Chia Leah
chialeah.com

Dressings, SaladsBill Bostrom
Caprese Salad in a Jar

Prep Time

10 min

Yields

4 servings

Ingredients

  • 1 cup precooked quinoa (cook on stovetop according to the instructions on the box, can be made ahead of time)

  • 2 cups basil leaves, roughly chopped

  • 1 pint cherry tomatoes, sliced in half

  • 1 cup of fresh mozzarella, cubed

  • balsamic vinegar

Directions

  1. layer ingredients in mason jar with quinoa on bottom, followed by tomatoes, then basil, and mozzarella. Finally drizzle 1 teaspoon of balsamic over the top and seal jar.

Credit

Chia Leah
www.chialeah.com

SaladsBill Bostrom
Taco Salad in a Jar 

Prep Time

10 minutes

Prep Notes

I use 16 oz ball jars for this recipe.

Cooking Time

15 minutes, plus cook time of ancient grain

Yields

5 servings (double the recipe to feed your family dinner on plates and put the rest in 5 jars for the next day!)

Ingredients

  • 1 1lb package of ground beef or ground turkey of your choice (I like 85/15 or 93/7 over the 99/1 fat)

  • 1 packet any taco seasoning OR -my fave- Frontera All Purpose Seasoning Sauce (any flavor)

  • 1 cup your choice ancient grain, uncooked (quinoa, kaniwah, farro or freekeh)

  • 1 pint cherry tomatoes washed (or 2-3 beefsteak or roma tomatoes)

  • 2 heads of romaine lettuce washed (or 1 head of iceberg)

  • 1 can black beans (I buy organic when possible)

  • 1 lime

  • 1 tbsp canola or grape seed oil

  • 1 tsp honey (local if possible)

  • 1/3 cup store bought or homemade salsa* (I love Trader Joes Fire Roasted salsa and any Frontera salsa or delifresh salsa from your local grocery)

  • Sea salt or kosher salt to taste

Optional:

  • 1 avocado, sliced

  • 1/2 cup shredded cheddar or Mexican blend cheese

  • 1 bunch cilantro

  • 1 cup 2% plain Greek yogurt

*Bill’s 6 Ingredient Best Salsa Ever

  • 5 vine or 6 Roma tomatoes, chopped

  • 1 bunch green onions, chopped

  • 1 jalapeno pepper, chopped

  • 1 cup fresh cilantro, chopped

  • Juice of one lime

  • Salt to taste

Directions

  1. On the stove top, cook ancient grain of your choice according to directions on packaging.

  2. In a skillet, brown ground turkey or beef, drain excess fat and add in seasoning. Simmer with seasoning for 5 minutes.

  3. Wash and drain black beans. Place in bowl and stir in salsa.

  4. Cut cherry tomatoes in half. Or, chop larger tomatoes.

  5. Chop romaine or iceberg.

  6. Combine oil, juice of one lime, honey and a dash of salt. Stir. Mix in with cooked ancient grain.

  7. All of the components are ready - Evenly portion out each ingredient into the ball jars, from bottom to top: grain, meat, beans, tomatoes, lettuce.

Option to add layer of cheese, yogurt and/or cilantro.

Option to add 2 slices of avocado just before serving.  

Notes

This is a “cheater” recipe because many of the ingredients can be substituted with a similar ingredient from whatever your fridge/pantry has to offer.  It’s a crowd pleaser, super easy to make, colorful and healthy! If you have eager helpers in the kitchen, this is a fun recipe to embrace their desire to help! Give everyone one task and then work together to fill the jars. A shout out to one of my favorite Chicago chefs, Rick Bayless, who now makes quality, scrumptious sauces and salsas (without preservatives) that you can find at the grocery.

Credit

Chia Leah
www.chialeah.com

 

Entrees, SaladsBill Bostrom
Kaleicious Salad with Go-To Dressing

Prep Time
10 minutes (plus optional 30 minutes standing time)

Prep Notes

  • The secret to kale is to massage it. If you dress it at least 30 minutes before you eat it, it will be less bitter and softer, yet not soggy (like spinach gets when you dress it too soon).

  • To roast your own pine nuts, put on a pan on med/high heat for a few minutes until the room starts to smell good and nuts brown a little.

  • To roast your own pumpkin seeds, spread evenly on a baking sheet, spray with non-GMO canola oil and sprinkle with sea salt. Heat at 300 for 5-10 minutes or until they turn golden and you hear them start to pop.

Cooking Time
N/A

Yields
4 servings

Ingredients

Salad Base Ingredients

  • 2 bunches of organic kale (any variation) washed and dried

  • 2 cups cooked quinoa OR 2 cups cooked freekeh OR 2 cups cooked farro

Optional Ingredients

  • 1 cup garbanzo beans (canned organic garbanzo, drained & rinsed)

  • ¼ cup roasted pine nuts

  • 1/2 cup roasted pumpkin seeds

  • ¼ cup hemp seeds

  • Chopped cucumbers, carrots, cherry tomatoes and/or raw broccoli

Go-To Dressing

Equal parts:

  • (eg. 2 tbsp each) Good olive oil, white balsamic vinegar, lemon, whisk together. Add salt and pepper.

  • Variation: Sub Dijon mustard for lemon

  • Variation: Add 1-2 tsp turmeric

  • Variation: Add1 clove minced fresh garlic

  • Variation: Add1 tsp good quality honey

  • Variation: Sub apple cider vinegar for white balsamic vinegar

Directions

  1. Strip the kale from stalk. Start at the bottom of the stalk.

  2. Once off the stalk, discard stalk and chop or shred kale.

  3. Place kale in a bowl, add *dressing (see Chia Leah’s Go-To Dressing Recipe)

  4. Massage dressing into kale with hands until all kale is coated.

  5. Mix in any ingredients and set salad sit at least 10 mins, up to a day.

  6. Full? Keep leftovers in airtight container. Kale will not wilt for at least a day.

Notes

  • I eat some variation of this salad at least once a day, no joke! I crave it! I love the crunch and thickness of it. This craving certainly did not happen overnight for me. Start with a few ingredients you enjoy and slowly get creative and adventurous with new ones. Have fun with this and definitely make it your own Kaleicious creation!

  • Use my Go-To Dressing on green salads, roasted veggies, quinoa salads, baked potatoes and as a dip for raw veggies. There are so many variations on how to make it that you cannot and will not get bored. Time to throw out any store bought dressings that have unpronounceable ingredients now!

Credit
Chia Leah
www.chialeah.com

 

Salads, EntreesBill Bostrom
Egg Salad

Prep Time
10 minutes

Prep Notes
To hard boil the eggs: 

  1. Place whole eggs in a pot submerged in cold water.

  2. Heat the eggs until the water boils.

  3. Turn off the heat and cover the pot for 12 minutes.

  4. Place hardboiled eggs in a bowl of ice-cold water for five minutes (this will ensure that the yolk stays bright yellow/orange).

Cooking Time
20 minutes

Yields
3-4 servings

Ingredients

  • 2 whole hardboiled eggs, chopped

  • 6 egg whites

  • 2 stalks celery, chopped

  • 2 tbsp Dijon mustard

  • 1 tbsp real mayonnaise (don't go "light")

  • 1 tsp ground turmeric (optional)

  • 1/2 tsp sea salt

  • Fresh ground pepper (to taste)

Directions

  1. Peel off shell from hardboiled eggs (I roll the shell on the counter so that it cracks in several places).

  2. Wash the egg to remove all bits of shell.

  3. Mix all ingredients together. Don't worry if it isn't perfectly chopped or mixed - egg salad should be easy to make!

  4. Serve on toasted Ezekiel bread, on 1/2 cup cooked quinoa, in an iceberg lettuce wrap or on a bed of spinach or romaine.

 

Notes

  • I personally love eggs. An egg is a great burst of protein. It also packs well for a snack. For an active, healthy child or adult with no high cholesterol issues, a WHOLE egg is a more fully nutritious option than just an egg white. I used to be a fan of egg beaters, but since becoming more educated on nutrition, now (whenever possible) I gravitate toward that “whole” food option instead of pouring out of a carton. I hard boil a dozen good quality eggs every Monday so that they are always readily available in a clear glass container in the fridge. I like this recipe because it’s still a “light”option with more egg whites and less yolk, but the yolks help add nutrients, flavor and texture. Eat a serving alone or check out the many serving suggestions that I vary when eating one of my favorite anytime meals…

  • One egg provides about 180mg of cholesterol. 300mg a day is the recommended amount per day per average adult. If one has bad “LDL” cholesterol, experts suggest no more than 200mg/day. That said, 1 egg a day provides an excellent source of nutrition. Egg yolks are a great source of protein, vitamin B12, vitamin D, riboflavin and folate. Folate can actually lower one’s risk of heart disease. 1 egg also provides about 35% of your daily choline, an important nutrient for brain function.

 

Credit
Chia Leah
chialeah.com

SaladsBill Bostrom
Eat a Rainbow in a Jar
mason jar salad.png

Prep Time
10 minutes (plus cook time of Ancient Grain of your choice)

Prep Notes
For the jar, I use one 16 oz ball jar (or similarly-sized jar). You can buy ball jars on Amazon or at Target and local grocery stores.

Yields
1 serving

Salad in a Jar

Ingredients

½ cup cooked Ancient Grain (Farro, Quinoa, Freekeh or Amaranth are my faves)

½ cup garbanzo beans

¼ cup chopped raw red and yellow cherry tomatoes*

¼ cup chopped raw cucumber*

¼ chopped raw carrots*

¼ cup chopped raw broccoli*

1-2 tbsp Chia Leah Easy Amaranth Aminos Salad Dressing (see below) OR 1-2 tbsp Chia Leah Go-To Dressing (see below)

*Swap in chopped romaine, parsley, radishes and/or bell peppers - think color when mixing up the recipe!

Directions

Mix ingredients in jar and enjoy!

 

Easy Amaranth Aminos Dressing

Ingredients

  • 2 tbsp uncooked amaranth

  • ½ cup non-GMO canola or grape seed oil

  • 3 fresh garlic cloves minced or chopped

  • 2 tbsp soy sauce OR Bragg Liquid Aminos

  • Simply toast 2 tbsp amaranth on the stove top on medium/high heat. (Little guys will pop up and turn white. Many may stay golden brown. Pull off heat before they burn.)

Directions

  1. Add in canola or grape seed oil

  2. Add in garlic cloves

  3. Add in soy sauce or Bragg Liquid Aminos

  4. Stir with fork or whisk and let sit for at least 2 hours or overnight to allow garlic to soak in

  5. Serve 1 tbsp over salad.

Makes about 2/3 cup (store in airtight container in the fridge for up to a week)

Got-To Dressing

Ingredients

  • Equal parts (e.g. 2 tbsp each):

  • Good olive oil

  • White balsamic vinegar

  • Lemon

  • Salt and peper (to taste)

Directions

Whisk together ingredients. Add salt and pepper to taste.

Variations:  

  • sub Dijon mustard for lemon

  • add 1-2 tsp turmeric

  • add 1 clove minced fresh garlic

  • add 1 tsp good quality honey

  • sub apple cider vinegar for white balsamic vinegar

Notes

  • Whether you have a busy week coming up or a group of friends coming for a low-key summer dinner, this is a gorgeous, nutrient-packed, satiating choice that can keep for several days when packed into a ball jar or another airtight container. Swap out any veggies for alternate veggies. Experiment and have fun with it. For best results, opt for the freshest, best-quality ingredients. And, when you eat a rainbow, all of that vibrant color feeds your body, mind and soul what it craves - REAL food!

  • For those concerned about gluten, both amaranth and Bragg Liquid Aminos are gluten free. Amaranth is high in protein, magnesium and vitamin B. In other words, it’s a wonderful grain (or seed, actually) that provides energy and a good source of vitamins and minerals. Bragg Liquid Aminos is an excellent alternative to soy sauce and contains 16 of the essential amino acids the body needs. Raw garlic is an amazing ingredient that contains antioxidants that may protect against Alzheimer’s disease and dementia. This dressing tastes absolutely delicious AND has countless health benefits - just more proof that healthy food can taste fantastic!

Credit
Chia Leah
chialeah.com

SaladsBill Bostrom
Broccoli and Chickpea Warm Salad

Prep Time
15 minutes

Cooking Time
15 minutes

Yields
4 servings as a side dish

Ingredients

  • 1 large head of broccoli

  • 1 can of chickpeas

  • 2 tbsp chopped, flat leaf parsley

  • 2 tbsp olive oil

  • 1 tbsp Dijon mustard

  • 1 tbsp white balsamic vinegar or 1 tbsp apple cider vinegar

  • Sea salt

  • Freshly ground pepper

Optional

  • ½ tsp ground turmeric

  • ¼ cup roasted pumpkin seeds for crunch

Directions

  1. Preheat oven to 350 degrees

  2. Wash and cut up broccoli (can use cauliflower as an alternative or a mix of both)

  3. Drain, rinse and dry chickpeas

  4. Place broccoli and chickpeas in a large Pyrex pan. Drizzle 1 tbsp olive oil on top.

  5. Bake for 10-15 mins at 350.

  6. While baking, whisk together olive oil, Dijon, vinegar and (optional) ½ tsp ground turmeric. Add salt and pepper to taste.

  7. When baked, pull out broccoli & chickpea mixture. Mix in dressing, parsley and roasted pumpkin seeds (optional).

Notes
Great as a side to chicken or on top of greens for a hearty, protein-packed salad. Makes easy leftovers.  

Credit
Chia Leah
www.chialeah.com

Salads, EntreesBill Bostrom
Black-Eyed Peas Salad

Prep Time
10 minutes

Prep Notes
Bean Soaking Time: 4-8 hours

Cooking Time
40 minutes

Yields
4 servings

Ingredients

  • 1 cup black-eyed peas

  • 2-3 cups water

  • 1 tbsp whole grain or dijon mustard

  • juice of 1/2 lime

  • 1 tbsp apple cider vinegar

  • 2 tbsps extra virgin olive oil

  • 1/3 cup sun-dried tomatoes, finely chopped

  • 1/4 cup parsley, diced

  • 1/2 tsp sea salt, or more to taste

  • lettuce, arugula or spinach leaves (optional)

Directions

  1. If using dried peas, pour the black-eyed peas into a bowl and cover with fresh water. Leave to soak for at least 4 hours, preferably overnight.

  2. Rinse and drain beans. Add beans and water in a pot with a lid and bring to a boil. The water should be about one inch higher than the beans. Once boiling, reduce to a simmer, tilting the lid slightly to allow steam to escape and leave to cook for about 40 minutes or until tender. Add more water, if necessary, until beans are tender.

  3. Drain beans. To make the dressing, whisk together the mustard, lime juice, vinegar, salt and oil in a bowl.

  4. In a large bowl, combine the beans, sun-dried tomatoes, and parsley. Pour some of the dressing over the beans (about half) and mix well. Add more dressing and/or sea salt to taste. This salad is delicious on its own or served over lettuce, arugula or spinach leaves. You can toss the greens with any leftover dressing, or with a little more olive oil.

SaladsBill Bostrom
Autumn Salad with "Cinnful" Dressing

Prep Time
45 mins (includes baking time)

Prep Notes
This seasonal salad is colorful and delicious, offering countless health benefits. When you eat a rainbow of colors you truly fight oxidation with antioxidants. Makeit ahead of time and worry not about soggy or wilting kale, as it is a hearty leafy green that withstands up to 3 days in a dressed salad. It looks amazing in ball jars if you plan to host a fall picnic outside or in your dining room. I double this recipe for easy grab-n-go and satiating ball jar lunches or dinners all week. 

Cooking Time
35-45 mins

Yields
4 servings

Ingredients

  • 6 cups washed and chopped kale (any variation)

  • 1 butternut squash (around 1 lb) peeled, seeded and cut into 1 inch cubes or 1 lb sweet potato washed & cut into1 inch cubes

  • 1 large beet peeled and shredded

  • ½ cup uncooked quinoa rinsed (anyvariation of quinoa)

  • 1 cup pomegranate seeds

  • optional:¼ cup chopped raw walnuts

  • 2 oz crumbled goat cheese

------

  • 1/3 cup apple cider vinegar (I love Bragg)

  • ¼ cup honey

  • ¼ cup canola or grape seed oil

  • 1 tsp ground cinnamon (plus alittle extra to sprinkle on baking squash)

  • 1 tsp dry mustard (no dry mustard? Add 2 tsp Dijon from the jar)

  • ½ tsp sea salt or kosher salt (plus a little extra to sprinkle on baking squash)

  • 4 1 qt ball jars (or a big beautiful bowl)

 

Directions

Preheat oven to 400 degrees

Arrange squash and/or potatoes on large baking sheet. Spray with non-GMO canola oil and sprinkle with a dash of sea salt and cinnamon. Toss to coat. Bake for 35-45 minutes, tossing halfway, until tender. Allow to cool. Bring 1 cup of water to a boil in a saucepan. Add quinoa and beet. Cover and reduce heat to a simmer for 10-12minutes until all of the water is absorbed. Fluff with a fork and allow to cool.

Dressing: Whisk together vinegar, honey, oil, cinnamon, mustard,and salt. 

“Massage” kale with dressing. Let sit for at least 10 minutes. Add in other ingredients. 

Toss & serve or evenly put each ingredient in 4 ball jars and refrigerate for up to 3 days. Enjoy!

Salads, DressingsBill Bostrom